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CYCLING

SPORTS NUTRITIONOFFICIAL SUPPLIER

GUIDENUTRITIONAL

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SPORTS NUTRITIONA decisive asset throughout your sports season

Whether you’re an amateur or experienced athlete, looking to improve your performance or just increase your well-being, practising sports requires suitable nutrition. Nutritional preparation is a determining factor in sports performance.

A good daily nutritional strategy, for training and competition, has a variety of benefits for athletes. In particular, it provides better support for training sessions, better recovery, and improves performance. OVERSTIM.s®, a French brand based in Brittany, has been by your side for nearly 35 years, helping you achieve your goals by offering high quality sports nutrition.

This practical guide will be your resource throughout the sports season, from preparation to recovery. It will provide you with valuable information (nutrition tips, dietary tricks, scientific information, etc.) to practise your sports daily, improve your performance, and achieve your goals.

OVERSTIM.s® The energy of your passion!

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5/ NUTRITION PLANS . Road Cycling . Cycling . MTB . Cyclo-Cross. Bicycle Touring. BMX – Enduro

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CONTENTSTHE ATHLETE’S BALANCEDEVERYDAY DIET. Carbohydrates, fats and proteins: the winning trio. Vitamins, minerals and antioxidants . The everyday food pyramid . Everyday hydration

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2/ THE SPECIFICS OF NUTRITIONFOR TRAINING . Suit your diet to your training schedule . Remember to hydrate as you train . Tend to your recovery to limit fatigue . Improve your performance with muscle reinforcement

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3/ NUTRITION FOR COMPETITIONS . Before the sporting activity: Stock up on fuel!. During the sporting activity: Hydrate well for performance. During the sporting activity: Eating well to better manage your event. During the sporting activity: Avoid sugar overload . After the sporting activity: Optimise your recovery to limit fatigue

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4/. Hypoglycaemia. Dehydration. Cramps. Digestive issues

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TACKLING THE MOST COMMONWEAKNESSES

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1/Each day, balanced nutrition brings the energy, vitamins and minerals the body needs for its basal metabolic rate and ordinary activities: working, walking, etc. At this level, the diet is already working preventively by avoiding harmful deficiencies in a sporting context.

THE ATHLETE’S BALANCED EVERYDAY DIET

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CARBOHYDRATES, FATS AND PROTEINS: THE WINNING TRIO

Carbohydrates play a role in energy: they can be found in starchy foods (pasta, rice, semolina, potatoes, bread, le-gumes), fruits, vegetables, sweets. We store this carbohydrate energy in the form of glycogen in the liver and muscles. There are a number of carbohydrates, and they are classed using the Glycaemic Index (GI).

It is recommended that athletes consume foods with a high GI right before, during and right after the sporting activity. Consuming foods with a low GI is preferable on an everyday basis and on the days preceding the sporting activity.

THE GLYCAEMIC INDEX (GI)

The GI represents the progression of blood sugar levels up to 2 hours after consumption of a food. It makes it possible to quantify the power of a given food to raise glycaemic levels in relation to a reference carbohydrate: glucose, which has a GI of 100. Foods with a low GI allow glycaemia to distribute more evenly over time. On the contrary, foods with a high GI will be more quickly used. The concept of GI is more complicated than slow and fast sugar. Indeed, the GI does not simply depend on the quality of the carbohydrates in a food, instead it varies depending on the presence of fibres, salt, cooking… Likewise, the sugary flavour of a carbohydrate does not necessarily indicate its GI: fructose has a very high sweetness, but its GI is low.

Fats play a role in energy and cell structure (they form the structure of our cells): they are found in foods and can be of animal origin (cheese, butter, meat, fatty fish), or vegetable origin (oils, almonds, nuts).

Some fatty acids are called essential. This is the case, for instance, of Omega-3 and Omega-6. Our body cannot synthesise these, and so we need to introduce them into our diet. Our diet is too rich in Omega-6s, which are inflammation factors. Therefore, anti-inflammatory Omega-3s should be preferred: rapeseed oil, nut oils, fatty fish: mackerel, sardines, etc.

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CARBOHYDRATES

FATS

PROTEINS

miel

lait

Dextrose / Glucose GI: 100Carbohydrates with a high GIhoney milk honey milk honey milk

FructoseGI : 20Carbohydrates with a low GI

miel

lait

Sucrose = sugar GI : 65Carbohydrates with a medium GI

miel

lait

LactoseGI : 46Carbohydrates with a low GI

Proteins play the role of builders (they help build, maintain and repair the tissues of the body): they are found in food, and can be of animal origin (meat, fish, eggs, poultry, seafood, dairy products), and vegetable origin (grains, legumes).

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Vitamins play a key role in the proper functioning of the body. For example, they play a role in energy production, immunity, or even as antioxidants. Vitamins are found in vegetable products (grains, fruits, vegetables), and animal products (meat, fish, eggs, dairy products).

Minerals are essential for muscle contraction and the functioning of the nervous system. The minerals important for athletes are: sodium, potassium, iron, calcium, magnesium and zinc.

POTASSIU

M

IRO

N

CALCIUM

M

AGNESIUM

ZIN

C

SODIUM

Lentils

Fluid balance in the body

Oxygen transportation

. Protein synthesis

. Muscle contraction


. Blood clotting


. Neurotransmission

. Antioxidant

. Protein synthesis

Antioxidants are elements (vitamins, trace elements, micronutrients) that help fight the process of tissue oxidation (called “oxidative stress”). This oxidative stress is connected to the formation of “free radicals”: these molecules are aggressive on the cells and alter their functioning. Free radicals, which are naturally present in the body, are sometimes produced in excess by our cells in certain conditions (pollution, tobacco use, stress, ageing, UV-rays, intensive sports, etc.). Athletes produce more free radicals when training intensely and during long events, which is why the intake of antioxidants is important during the sporting activity. Antioxidants can be found in fruits, vegetables, turmeric, green tea, etc.

VITAMINS, MINERALSAND ANTIOXIDANTS

VITAMINS

5 vitamins are called exercise vitamins. These are vitamins C, B1, B2, B6 and B3 (or vitamin PP). They are directly implicated in energy production.

MINERALS

ANTIOXIDANTS

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The food pyramid lays out the nutritional recommendations for balanced everyday nutrition.

SUGARS AND SUGARY PRODUCTSLIMIT CONSUMPTION (outside of physical exercise)

FATSLIMIT CONSUMPTION OF CERTAIN FATS

MEAT, FISH, EGGS2 TIMES PER DAY

VEGETABLES AND FRUITS EVERY MEAL

GRAINS AND DERIVATIVES EVERY MEAL

DRINKSMINIMUM 1.5 L / DAY

MILK AND DAIRY PRODUCTS 3 TIMES PER DAY

In practice

Not sure how to balance your lunch and dinner? Simply include the following elements in each meal: RAW vegetable/fruit, COOKED vegetable/fruit, 1 STARCH, 1 PORTION OF PROTEINS, 1 DAIRY PRODUCT

Examples of lunch or dinner:

RAW grated carrots

SalmonPORTION OF PROTEIN

Rice STARCH

COOKED Spinach

Fromage blancDAIRY PRODUCT

RAW runner beans

PotatoSTARCH

SteakPORTION OF PROTEIN

RAW pear

YoghurtDAIRY PRODUCT

ChickenPORTION OF PROTEIN

Tagliatelle STARCH

COOKED Leek fondue

RAW Clementines

Custard DAIRY PRODUCT

THE EVERYDAY FOOD PYRAMID

A balanced diet is calculated over a week. So don’t panic if you have some gaps in a meal

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It is important to have 3 main meals per day, and 1 to 2 snacks depending on your sports practice.

Here is the ideal energy distribution of various meals over one day

You must drink at least 1.5 L of water outside the sporting activity.

Example of minimum distribution over a day

1 glass = 3 mouthfuls

EVERYDAY HYDRATION

Breakfast

orx3

Dinner

x2

Inthe morning

x2

Lunch

x2

Snack

x2

EVERYDAY ENERGY DISTRIBUTION

Dinner30%

Snack10%

Break-fast25%

Lunch35%

HOW TO CALCULATE YOUR ENERGY EXPENDITURE OVER ONE DAY

1/ Determine your basal metabolic rate

FORMULA FOR MEN:66,5 + (13,75 x weight in kg)+ (5 x height in cm)- (6,77 x age)

2/ Determine your activity coefficient

1 Day spent lying down 1,2 Less than 30 minutes walking per day 1,4 30 minutes walking per day 1,6 1 hour of sports per day 1,7 2 hours of sports per day 2 more than 2 hours of sports per day

3/Determine your energy expenditure

Daily energy expenditure in kcal = basal metabolic rate x activity coefficient

Basal metabolic rate = 66.5 + (13.75 x 77) + (5 x 180) – (6.77 x 40) = 1 687,95Activity coefficient = 1.6Daily energy expenditure = 1 687.95 x 1.6 = 2 700 kcal

40 years 1.80 m 77 kg 1h of sports per day

For example

4/ How do you analyse your energy expenditure? Adjust your energy expenditure depending on your food intake and your goals: Weight loss = energy expenditure > food intake Weight maintenance = energy expenditure = food intake Weight gain or muscle mass development = energy expenditure < food intake

FORMULA FOR WOMEN:655,1 + (9,56 x weight in kg)+ (1,85 x height in cm)- (4.67 x age)

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2/While the need for a specific diet during your competitions is generally recognised, sports nutrition during training does not always get the attention it deserves. Nonetheless, this is what affects both the quality and progress of training, and above all the maintenance of physical condition throughout your season.

THE SPECIFICSOF NUTRITIONFOR TRAINING

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SUIT YOUR DIET TO YOURTRAINING SCHEDULE

It is not recommended to start training on an empty stomach due to the risk of suffering from hypoglycaemia and using the muscles for energy purposes. Starting with a stomach that’s too full is also not recommended. While the sensation of satiety is reassuring to many athletes, it could give rise to digestion issues that are detrimental to your training.

Do train in the morning before going to work?Have a bowl of OVERSTIM.s® SPORDEJ® before training, then have a traditional breakfast when you get back, focusing on hydration (water, tea, coffee). If you don’t have time to eat your breakfast after you’re done with your training, at least take an OVERSTIM.s® PROTEIN BAR, one piece of fruit and some sweetened yoghurt to drink when you get to work. You need energy for work too!

Do you train at noon? Your breakfast should be a full one, with one grain item, one protein item, possibly one dairy item, one piece of fruit and one portion of hydration. You could, for example, have: tea or coffee + muesli + yoghurt + 1 glass of 100% pure fruit juice, or tea or coffee + whole-grain bread + honey + 1 egg + 1 kiwi. Late morning, have a snack with SPORDEJ® if you’re hungry. After training, make some time to eat, for example: raw vegetables, pasta salad with tuna or a sandwich with chicken and raw vegetables, dairy and fruit. And don’t forget to hydrate to help with recovery.

Can’t train before the end of the day?You can have a snack in the afternoon with one grain item and one piece of fruit. And, before training, have a bowl of SPORDEJ® . After the sporting activity, make a light and balanced dinner: some vegetables, one portion of starch, one portion of meat or fish, some bread, one dairy item, one piece of fruit. Make your life easier: quickly prepared dishes, planned the night before… Keep an eye on hydration, your final urination of the day should be clear.

MORNING

NOON

EVENING

SPORDEJ®

ENERGY-PACKED AND EASILY-DIGESTED SNACK BEFORE TRAINING

SPORDEJ® is a tasty energy snack that is easy to digest(1). Quick and easy to prepare, it helps you start your training in peak form.

Directions for use: Eat SPORDEJ® before your training session early in the morning, at lunch or at the end of the day. Pour 3 to 6 level scoops (depending on the duration and intensity of the activity) into a bowl. Add cold water, slowly mixing until a smooth, creamy dessert mixture is obtained. It should be neither runny, nor too thick (like stirred yoghurt)(1) SPORDEJ® is a source of calcium, which contributes to normal digestive enzyme function

NOCOLORINGS

NOCONSERVATIVES

NOPALM OIL

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REMEMBER TO HYDRATEAS YOU TRAIN!

When exercising intensely, there is significant water loss, and an athlete’s need to drink increases. To hydrate correctly, there are a few simple rules you need to know about:

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Do not drink more than 10 cl (1 to 2 mouthfuls) at a time.To absorb fluid effectively, drink one or two mouthfuls each time (5 to 10 cl).

Start drinking when you begin the sporting activity. Dehydration begins even before you start (stress). In less than an hour, you could lose up to 1 litre of water… and your physical abilities will be significantly lowered! So don’t wait, and take your first mouthful as soon as you can, because dehydration could quickly set in.

Drink as regularly as possible. Ideally, drink one mouthful every 5 minutes. Don’t wait more than 10 minutes, even in cooler weather.

Learn to drink during your training. It takes a long time to correctly manage balanced hydration, something that can be learned during training.

Choose the most suitable sports drink for your needs.OVERSTIM.s® drinks are designed to provide the necessary hydration as effectively as possible, and to bring optimalcarbohydrate energy during successive sporting activities.

Keep some plain water to spray over yourself and to rinse out your mouth.During the sporting activity, plain water does not provide any energy, and if too much is drunk, it can lead to a dilution of sodium in the blood (hyponatremia).

1/ Contracting the muscles creates heat (like an engine), which leads to water loss.

2/ During the sporting activity (especially if it’s long and intense) we perspire. As we sweat, we lose water of course, as well as salt. This loss of salt during a physical activity can result in a complex mechanism that accelerates water loss.

3/ Lastly, if the ambient air is hot and the sun is beating down, body temperature increases.

During a sporting activity, athletes lose water for 3 reasons:

THE 6 GOLDEN RULES FOR PROPER HYDRATION

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DRINK A SUITABLE SPORTS DRINK FOR YOUR NEEDS

Depending on the duration and intensity of the session, hydration could be bolstered by a few energy supplements such as energy gels and bars, which soothe those hunger pangs that could come up during long outings.

OVERSTIM.s® sports drinks are more than simple drinks for sporting activities. The combination of carbohydrates, vitamins and minerals used in each of our sports drinks precisely meet the needs of athletes depending on the duration and intensity of the sporting activity. Non-acidic and free of preservatives, OVERSTIM.s® sports drinks are high quality and perfectly tolerated.

ANTIOXIDANT HYDRIXIR®

SPORTING ACTIVITIES OF LESS THAN 3 HOURS

The ANTIOXIDANT(1) HYDRIXIR® sports drink is an exceptional source of energy, even during intense sporting activities. Isotonic and non-acidic, ANTIOXIDANT(1) HYDRIXIR® provides: • 2 sources of carbohydrates • Electrolytes (sodium and magnesium)• Vitamins C and B6, to help reduce fatigue

Directions for use: Drink one or two mouthfuls every 5 to 10 minutes from the start of yoursporting activity.

(1) Antioxidant Hydrixir® and Long distance Hydrixir® are sources of vitamin C and zinc, which contribute to protecting cells against oxidative stress

LONG DISTANCE HYDRIXIR®

LONG SPORTING ACTIVITIES OF MORE THAN 3 HOURS

Long distance events require you to provide your body with hydration perfectly suited to the intensity, duration and duress of that particular sporting activity. For proper hydration and optimal energy intake during your long distance training, LONG DISTANCE HYDRIXIR® provides you with: • Electrolytes (sodium and magnesium)• 4 sources of carbohydrates • Proteins and BCAA • Calcium and magnesium • Vitamins C contributing to reduce fatigue


NEWFORMULA

HYDRATINGPERFORMING

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NOCOLORINGS

NOCONSERVATIVES

NONACIDIC

NATURAL FLAVOURS

NEWFORMULA

HYDRATINGPERFORMING

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NOCOLORINGS

NOCONSERVATIVES

NONACIDIC

NATURAL FLAVOURS

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TEND TO YOUR RECOVERYTO LIMIT FATIGUE

It makes good sense to adopt good sports nutrition while training. But keeping an eye on your nutrition during recovery is much less frequent. Yet energy recovery is a key phase for regenerating the muscle mass and quickly eliminating fatigue.

Proper hydration helps your body eliminate waste better by reactivating renal function and by reducing the acidity connected with the activity. You must hydrate immediately after the activity in order to provide the intake your body requires to rebalance your water and mineral levels (minerals, bicarbonates). To hydrate effectively, you must drink small, regular mouthfuls. Just after completing your sporting activity, drink regularly until you go to bed.

REHYDRATION

The colour of your urine is a simple indicator that you can use to check your hydration levels.

You are properly hydrated

You are not sufficiently hydrated

You are dehydrated

During the hours after your sporting activity, the muscles are more sugar-hungry, and are therefore able to reconstitute the energy reserves used up during training. This energy reload is made possible by eating carbohydrates after the sporting activity. If the next meal is more than 2 hours away, eat a recovery snack.

The following meal could consist of:

Starches

Vegetables + meat

OR fish

OR egg

Dairy product

Fruit

RECONSTITUTING CARBOHYDRATE RESERVES

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Amino acids are the components of muscle protein. They are essential for recovery because they enable the muscle fibres damaged during the sporting activity to reconstitute themselves. Some amino acids are particularly useful, na-mely BCAA (Branched Chain Amino Acids), such as valine, leucine and isoleucine.

MUSCLE REGENERATION

Right on time!

Consuming carbohydrates and protein as soon as possible after finishing the sporting activity is essential for recharging your body. It is during this period that the body is best able to regenerate. This period when the muscle cells are able to regenerate the fastest is called the metabolic window. The intake of carbohydrates is therefore preferable during the first thirty minutes after finishing the sporting activity. The metabolic window also concerns proteins, as muscle rebuilding is optimal during the first hours after the sporting activity

BCAA

A COURSE OF BCAA DURING PERIODS OF INTENSE TRAINING

OVERSTIM.s® BCAA, or branched chain amino acids (valine, leucine, isoleucine)

Directions for use: As a course: 3 chewable tablets with each of the 3 main meals for 15 to 20 days.Repeat if necessary During the recovery phase: 3 tablets after training.

ELITE RECOVERY DRINK

DURING INTENSE TRAINING PERIODS

The ELITE RECOVERY DRINK responds perfectly to the specific needs of athletes during periods of intense training with: • whey protein (Whey 23.5%) • BCAA (5.4%) • sodium and potassium, to compensate for sweat losses • bicarbonates • vitamin B6, to contribute to reducing fatigue The ELITE RECOVERY DRINK is gluten-free.

Directions for use: Drink as soon as possible after the end of your workout or your event (for sporting activities involving multiple events). Pour 3 scoops of ELITE RECOVERY DRINK into a 60 cl drink bottle (or 2.5 scoops for a 50 cl drink bottle). Dissolve ELITE RECOVERY DRINK in still water up to two third of the drink bottle and shake vigorously.

NOCOLORINGS

NOCONSERVATIVES

NATURALLY GLUTEN FREE

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IMPROVE YOUR PERFORMANCEWITH MUSCLE REINFORCEMENT The muscle reinforcement phase is a key element when preparing for the season. Among other things, it helps consolidate the muscle groups, to increase or tone them so as to find a healthy weight and reduce the risk of injury.

If you want to optimise your weight training, take care of your nutrition. Indeed, properly managed nutrition reinforces the effectiveness of the weight training (gain muscle strength, muscle mass, etc.) and promotes recovery. It should be known that muscles don’t feed on proteins alone. Carbohydrate intake is just as important as the timing of the food intake. You will find a simple dietary protocol attached.

Throughout the day, hydrate regularly and give your body enough energy.

• Do not train on an empty stomach. If your last meal was more than 3 hours ago, eat a snack before the sporting activity to limit the breakdown of muscle proteins. This snack should provide carbohydrates and proteins. Drink 300 ml of OVERSTIM.s® MUSCLE REINFORCEMENT in the hour prior to your training.

BEFORE THE WEIGHT TRAINING

• Drink a sports drink.A source of carbohydrates and minerals, it provides quality hydration. Drink at least 50 cl of OVERSTIM.s® ANTIOXIDANT HYDRIXIR®(1) per hour of sporting activity.

DURING THE WEIGHT TRAINING

• Consider a recovery snack that provides carbohydrates and proteins. This combo helps stimulate the synthesis of muscle glycogen and muscle rebuilding. • Go for good quality proteins, a source of BCAA. • Drink 300 ml of OVERSTIM.s® MUSCLE REINFORCEMENT right after your training. If the next meal is more than 2 hours away, you can have a sweet product with your drink. • Then continue to hydrate well until the end of the day with carbonated water and/or still water. • The following meal will include vegetables, starches and animal proteins, a dairy product and a piece of fruit. For example: omelette with herbs + stir-fried vegetables seasoned with turmeric + 2-3 slices of whole-grain bread + rice with milk + pear.

(1) Antioxidant Hydrixir® is a source of vitamin C and zinc, which contribute to protecting cells against oxidative stress.

AFTER THE WEIGHT TRAINING

MUSCLE REINFORCEMENTREINFORCING THE MUSCLE MASS

The MUSCLE REINFORCEMENT DRINK is a protein concentrate specifically formulated for ath-letes who wish to reinforce their muscle mass. It contains whey proteins and calcium caseinates that make it a product with a high biological value. Proteins contribute to increasing muscle mass. The MUSCLE REINFORCEMENT DRINK is perfect: • during the general physical preparation phase (GPP), • for your weight training, • for your gym workouts, • to increase your muscle strength.

Directions for use: Prepare your MUSCLE REINFORCEMENT DRINK in a drink bottle or shaker, dissolving 6 level scoops in 600 ml of water or milk, and then shake vigorously. Drink half, 300 ml, an hour before your training session and the other half just after your session.

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3/ NUTRITIONFOR COMPETITIONS

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BEFORE THE SPORTING ACTIVITY: STOCK UP ON FUEL!

The countdown has started! The choice of your nutritional strategy is now crucial to your success, because bad eating habits could compromise your preparation. Here are our tips so you can optimise your performance!

INCREASE YOUR GLYCOGEN RESERVES AND HYDRATE!

D - 3to

D - 1

Menu example:

Sweetened hot drink

Whole-grain bread with

honey and/or jam

1 yoghurt

2 clementines

Breakfast

Veal paupiette + potato

+ carrots

Bread

1 fromage blanc

1 banana

Lunch

Apple compote

Bread

Snack

White fish + semolina

+ ratatouille

Rice with milk

1 pear

Dinner

MALTODEXTRIN

Maltodextrin is a carbohydrate derived from the starch of grains such as wheat or corn. The maltodextrin thus obtained is well assimilated by the body and does not have a sweet flavour. Consuming maltodextrins via ANTIOXIDANT(1) MALTO® helps increase your glycogen reserves before a competition. The maltodextrin in ANTIOXIDANT(1) MALTO® has a low GI, less than 15.

(1) ANTIOXIDANT MALTO® is a source of vitamin C and zinc, which contribute to protecting cells against oxidative stress

ANTIOXIDANT(1) MALTO®

INCREASE YOUR ENERGY RESERVES

To optimise the set-up of your carbohydrate reserves, a nutritional alternative holds great advantages. This involves the consumption of maltodextrins in the days prior to the event. The use of ANTIOXIDANT MALTO®(1), made up of 94% slow carbohydrates (glycaemic index < 15),is a considerable asset!

Directions for use: During the 3 days prior to an event, dissolve 150 g of ANTIOXIDANT(1) MALTO® every day in 1.5 L of water and sip throughout the day

NOCOLORINGS

NOCONSERVATIVES


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Eat a meal rich in carbohydrates and limit fats (sauces, fatty meats, cheeses, etc.) and fibres (raw vegetables, whole grains, etc.) in order to avoid intestinal issues. If you are abroad, or eating at a restaurant, do not try new foods. Leave the table feeling full but not stuffed.

LIMIT THE CONSUMPTION OF FIBRES AND FATS

D - 3to

D - 1Vegetable soup

Turkey fillet + steamed

potato + turmeric

Apple compote

Example

Make sure you sleep properly! It is imperative that you start the race well-rested and not sleep-deprived. Just as for energy reserves, you must plan ahead and do what you need to do in the days prior to your event, by being somewhat rigorous in your bedtimes. You must sleep at least 8 hours a night.

Our

!tips

FILL UP ON CARBOHYDRATES AND HYDRATE!

DDay

GATOSPORT®

LAST ENERGY-PACKED AND EASY-TO-DIGEST MEAL BEFORE THE SPORTINGACTIVITY

Specially designed for the needs of athletes, GATOSPORT® is a high-energy cake. It can be eaten alone or with coffee or tea. GATOSPORT® is easy to digest(1) and energy-packed (more than 500 kcal/portion), and it can be eaten up to one hour before the sporting activity. Directions for use: Eat 1/3 to 1/2 a GATOSPORT® 1h to 1h30 before the start of your sporting activity, with water, tea or coffee.

(1) GATOSPORT® is a source of calcium, which contributes to normal digestive enzyme function

The long waiting periods before the start of an event could cause stress and consume a lot of energy (draining the glycogen reserves). This wait can be put to good use to maintain your energy and ensure you are pre-emptively hydrated, in order to avoid any risk of hypoglycaemia during the first half-hour of the sporting activity.

PROPERLY MANAGING THE WAIT BEFORE THE START

WARM-UP DRINK

PRE-EXERCISE AND WARM-UP DRINK

Fructose-based, OVERSTIM.s® WARM-UP DRINK is the ideal sports drink before a sporting activity, recommended for waiting and/or warm-up periods.

Directions for use: Sip regularly in the hour leading up to the start of the event

NOCOLORINGS

NOCONSERVAITVES

NOPALM OIL

NOCOLORINGS

NOCONSERVATIVES

The final meal (pre-race breakfast, if it starts in the morning) should be energy-packed and easy to digest, rich in carbohydrates and eaten 3 hours before the start of the event. This helps reconstitute the glycogen reserves partly used up during the night. Some specially designed meals like GATOSPORT® can be consumed up to 1 hour before the start. This way, you can get some extra sleep along with the reassurance that you can avoid digestion issues during the sporting activity.

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DURING THE SPORTING ACTIVITY:HYDRATE WELL FOR PERFORMANCE! Most often, weakness occurs because of insufficient or inappropriate liquid and energy intake. Hydration is essential during sporting activities because it maintains physical integrity and affects performance.

Our

!tips THE 6 GOLDEN RULES

FOR PROPER HYDRATION

Do not drinkmore than 10 clat a time

2 Start drinkingwhen you beginthe sportingactivity

4 Learn to drinkduring training

3Drink asregularly aspossible

5Choosethe mostsuitable sportsdrink for yourneeds

1

Keep some plainwater to spray overyourself and to rinseyour mouth.6

To absorb fluid effectively, drink one or two mouthfuls each time (5 to 10 cl).

Dehydration begins even before you start (stress). In less than an hour, you could lose up to 1 litre of water… and your physical abilities will be significantly lowered! So don’t wait, and take your first mouthful as soon as you can, because dehydration could quickly set in.

Ideally, drink one mouthful every5 minutes. Don’t wait more than 10 minutes, even in cooler weather.

It takes a long time to correctly manage balanced hydration, something that can be learned during training

OVERSTIM.s® drinks are designed to provide the necessaryhydration as effectively aspossible, and to bring optimalcarbohydrate energy duringsuccessive sporting activities.

During the sporting activity, plain water does not provide anyenergy, and if too much is drunk, it can lead to a dilution of sodium in the blood (hyponatremia).

Hydration is essential for the organism, especially during a physical effort because of the sweat losses that have to be completed. Dehydration can be harmful for an athlete, that’s why, it has to be avoided. Which consequence can have a bad hydration during the effort?Every hour, an athlete can lose an average of 1 litre of water, even more according to some factors (waterproof clothes, environmental conditions). An unsuitable hydration can lead to a very important reduction of physical performances.Thus, it is demonstrated that a water loss of 2% of the body causes of a drop of 20% of the capacities. As for a dehydration superior to 4%, it can reduce to around 50% these capacities (cramps), digestive troubles (vomiting), heat strokes, even behaving or consciousness’ troubles.

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HOW DO I CHOOSE MY SPORTS DRINK?

A sports drink is isotonic when it has the same concentration as blood plasma. An isotonic drink is more easily absorbed and will be quickly emptied by the stomach, for optimal effectiveness and guaranteed digestive comfort. A drink that is too concentrated will require the body to release some water in order to be absorbed. The end result will therefore be the opposite the one intended and could dehydrate the athlete.

OVERSTIM.s® sports drinks are more than simple drinks for sporting activities. The combination of carbohydrates, vitamins and minerals used in each of our sports drinks precisely meet the needs of athletes depending on the duration and intensity of the sporting activity. Non-acidic and free of preservatives, OVERSTIM.s® sports drinks are high quality and perfectly tolerated.

youDid

know?





(1) Antioxidant Hydrixir® and Long distance Hydrixir® are sources of vitamin C and zinc, which contribute to protecting cells against oxidative stress

LONG DISTANCE HYDRIXIR®


Long distance events require you to provide your body with hydration perfectly suited to the intensity, duration and duress of that particular sporting activity. For proper hydration and optimal energy intake during your long distance training, LONG DISTANCE HYDRIXIR® provides you with: • Electrolytes (sodium and magnesium)• 4 sources of carbohydrates • proteins and BCAA • calcium and magnesium • vitamins C contributing to reduce fatigue


NEWFORMULA

HYDRATINGPERFORMING

+

NOCOLORINGS

NOCONSERVATIVES

NONACIDIC

NATURAL FLAVOURS

NEWFORMULA

HYDRATINGPERFORMING

+

NOCOLORINGS

NOCONSERVATIVES

NONACIDIC

NATURAL FLAVOURS

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DURING THE SPORTING ACTIVITY: EAT WELL TO BETTER MANAGE YOUR EVENTDuring the sporting activity, you must be sure to provide calories to your working muscles, especially if the activity exceeds one hour, and it is high-intensity. Sports drinks provide a portion of the energy you need. A supplement could be added, in semi-liquid or solid form, such as energy gels and bars.

ANTIOXIDANT (1) GEL

Energy gel and source of calciumand magnesium to limit cramps(2)

• Vitamins E and Zinc (antioxidant(1))

• Vitamins B6 which helpsreducing fatigue

Take one ANTIOXIDANT GEL right before starting the event then regularly throughout the sporting activity.

COUP DE FOUET® GEL

Ideal as you approach a tough section

• Vitamins C which contributesto reduce fatigue

• Royal jelly

• Acerola

Take one COUP DE FOUET® gel to keep your pace in difficult situations or at the end of the event

ENERGIX® GEL

Gradual energy gel for endurance sports

• 3 sources of carbohydrates(maltodextrin, glucose, fructose)

• Rich in vitamins B6 and C which contributes to reduce fatigue

During the sporting activity, take one ENERGIX® gel every 45 min.

Every

45mn

(1) Antioxidant Gel is a source of vitamin E and zinc, which contribute to protecting cells against oxidative stress. (2) Calcium and magnesium contribute to normal muscle function.

THE + PRODUCTS

Directions for use

Chewing is good for you! Especially when offering athletes a large range of energy bars with a variety of flavours and textures. It is important for the ingredients of these bars to meet specific nutritional requirements (carbohydrates, minerals, few fats) and to be perfectly easy to digest.

They boost the action of the drinks and gels and provide a touch of variety, alternating flavours and textures.

OVERSTIM.s® energy bars

Right before

the start

difficultsituations

RED TONIC SPRINT AIR® GEL

Instant energy Ideal for the final stretch

• Vitamins C which contributes to reduce fatigue

• Contains natural caffeine(guarana)

Take one RED TONIC Sprint Air® gel during the last few miles so you finish strong.

final

Miles

NOCOLORINGS


THE + PRODUCTS

THE + PRODUCTS

THE + PRODUCTS

22

DURING THE SPORTING ACTIVITY:AVOID SUGAR OVERLOADIn a long distance event, when you start to feel you’ve had a sugar overload, it often gets difficult to carry on eating properly.

While the main fuel is still carbohydrates, simply feeling nauseated by sugar should not stop you from refuelling your sports energy. Because plain water, although thirst-quenching, does not compensate for mineral losses or bring energy during the activity. Especially since exercising in hot weather increases sweat losses, which increases the need for vitamins and minerals, including sodium. Long-term, completely stopping the consumption of sports drinks will speed up dehydration and will jeopardise success in your sports goals (hypoglycaemia, food cravings, decreased alertness, etc.). If you want to get to the end of your event, the solution will therefore be to maintain your intake by taking unsweetened products, whose nutritional contents will meet the needs of the sports practice.

DRINK SAVOURY DRINKS

Sodium’s role During long distance events, it is important to provide sodium to your body. During a sporting activity, since blood is “saltier” than sweat, athletes who only hydrate with plain water are diluting the salt concentration in their blood. Hyponatremia is what can later manifest after several hours of sporting activity, with fatigue, dizziness, headaches, nausea… To counter this risk, consider taking savoury products and sports drinks.

SAVOURY HYDRIXIR®


SAVOURY HYDRIXIR® helps break up tedium and sugar overload. Its silky texture and flavour make it especially pleasant to consume during a sporting activity. • Contains carbohydrates (69%) and proteins (15%) • Non-acidic

Directions for use: Drink one or two mouthfuls every 5 to 10 minutes from the start of your spor-ting activity.

NOCOLORINGS

NOCONSERVATIVES


youDid

know?

23

When you’re training for long periods, don’t wait until you’ve reached sugar overload to do something about it. If you eat or drink a savoury sports product during the first few hours of the sporting activity, you’ll prevent any feeling of sugar overload.

DO NOT WAIT FOR SUGAR OVERLOAD BEFORE DOING SOMETHING ABOUT IT

SALTY MIX

SALTY SNACK FOR LONG DISTANCE SPORTING ACTIVITIES

The SALTY MIX pouch is a savoury, energy-packed and easily-digestible snack*, to break sugar overload during long-term events. • Gradual energy (141 Kcal) • Magnesium, to contribute to reducing fatigue • Antioxidants**

Directions for use: The SALTY MIX pouch complements the action of OVERSTIM.s® sports drinks and energy gels, and is consumed during the sporting activity.

* Source of calcium, which contributes to normal digestive enzyme function / ** Source of zinc, which contributes to protecting cells against oxidative stress

SAVOURY LIQUID ENERGIX® GEL

SAVOURY ENERGY GEL FOR LONG SPORTING ACTIVITIES

SAVOURY LIQUID ENERGIX® is an energy gel particularly suited to endurance sports, providing you with: • 3 kind of carbs (maltodextrin, glucose syrup, fructose)• Vitamin B6, to reduce fatigue • Sodium to compensate mineral losses

SAVOURY ENERGIX® is gluten-free.

Directions for use: During the sporting activity, take one ENERGIX® gel every 45 min.

SAVOURY ORIGIN’BAR

SAVOURY ENERGY BAR FOR LONG SPORTING ACTIVITIES

Tasty and healthy, our new savoury energy bar ORIGIN’BAR Salty is both tasty and nutritious.Maintains your energy during sustained activity – ORIGIN’BAR is also ideal for your leisure activities.ORIGIN’BAR is vegan and gluten-free.ORIGIN’BAR is made of natural ingredients (Cashew nuts, peanuts, sesame seeds, chia seeds, almonds).

Directions for use: Take the OVERSTIM.s® SAVOURY ORIGIN BAR during the sporting activity, at regular intervals and in small doses.

NOCOLOURINGS


NEW

24

AFTER THE SPORTING ACTIVITY: OPTIMISE YOUR RECOVERY TO LIMIT FATIGUEAs seen during training, when used wisely, nutrition helps the body erase the traces of strain. After your event, your priority is to rehydrate, then refuel your energy reserves and repair muscle fibres.

THE RECOVERY DRINK: 1 ALL-IN-1 SOLUTION

THE RECOVERY SNACK

The recovery snack complements the OVERSTIM.s® RECOVERY DRINK. It helps bridge the gap until the next meal, if over 2 hours away.

OVERSTIM.s® PROTEIN BARTHE RECOVERY SNACK

The OVERSTIM.S® PROTEIN BAR has a high protein content (25%) to help maintain your muscle mass. Directions for use: After the sporting activity, take 1 or 2 OVERSTIM.S® PROTEIN BAR together with OVERSTIM.s® RECOVERY DRINK.

In the following daysgo for foods rich in antioxidants (vegetables) and Omega-3 (rapeseed oil, fatty fish).

Chicken + stir-fried

vegetables + pasta,

bread,

1 fruit yoghurt,

1 apple,

drink

Sample recovery meal

Alcohol is not a good recovery drink. Alcoholic drinks do not contain enough minerals (even beer) and are diuretic. Additionally, alcohol disrupts glycaemic control and therefore the reconstitution of energy reserves.

The nutrition products specially formulated for recovery are an all-in-1 solution. They help rehydrate and provide carbohydrates, proteins and minerals. Additionally, these products are simple and practical to use.

THE OVERSTIM.S® RECOVERY DRINK This is the essential ally for your recovery after a sporting event, thanks to: • its carbohydrates (60%), to recharge your energy reserves, • its proteins (25%), to help maintain your muscle mass, • its minerals (sodium, calcium, magnesium, potassium), to offset your losses due to the sporting activity, • its bicarbonates The OVERSTIM.s® RECOVERY DRINK is an essential complement to mechanical recovery: stretching and massages. The OVERSTIM.s® RECOVERY DRINK does not contain artificial sweeteners or citric acid.

Directions for use: Dissolve OVERSTIM.s® RECOVERY DRINK in water and take as soon as possible after the end of the sporting activity. Slowly drink 50 cl of OVERSTIM.s® RECOVERY DRINK within 30 min. following your sporting activity.

NOCONSERVATIVES

NOCOLOURINGS

NOSWEETENERS

youDid

know?

25

4/ TACKLE THE MOST COMMON WEAKNESSES

26

HYPOGLYCAEMIA

Definition: hypoglycaemia is a decrease in blood sugar levels.

Symptoms: sudden fatigue, nervousness, difficulties reasoning, decreased morale, sweats, cravings (intense hunger).

Exercise-induced hypoglycaemia arises in cases of insufficient energy reserves, or in case of a lack of carbohydrate supplies during the sporting activity. In case of hypoglycaemia, you should quickly drink a few mouthfuls of a sports drink and/or take 1 energy gel with glucose. To prevent any hypoglycaemia, it is important to hydrate and eat very regularly from the very start of the sporting activity.

Don’t fear reactive hypoglycaemia after ingesting glucose while exercising!

The risk of reactive hypoglycaemia while exercising is nil (except in cases of a special pathology). Indeed, while exercising, a hormonal adjustment takes place and the body no longer secretes insulin (the hormone responsible for decreasing glycaemia).

Our

!tips

DEHYDRATION

Definition: Dehydration indicates an imbalance between excessive fluid output in relation to fluid input. Thirst is not a good criterion for assessment, as it only arises when the athlete is already dehydrated by 1% of body weight in water.

Symptoms: dry mouth, decreased urine output, decreased concentration, headaches, tachycardia. When an athlete is 2% dehy-drated (i.e. 1.4 kg for an athlete weighing 70 kg), he or she loses 20% in performance.

Special attention should be given to your hydration while training and during an event. Repeat poor hydration tires out an athlete and could be the source of injuries.The brain is also very sensitive to dehydration, which could lead to poor tactical choices during the race.

In order to assess your water losses during your sporting activity, weigh yourself before and after training or an event. Each kilo of weight lost corresponds to 1 L of fluid lost during the sporting activity.

-1% =of your weight -10%

of yourphysicalabilities in

-2% =of your weight -20%

of yourphysicalabilities in

-2kg = -30%of your

strength

70kg

Our

!tips

27

CRAMPS

Definition: Muscle cramps are a sudden, intense and involuntary brief contraction of part or all of the muscle. They leave behind a dull pain in the muscle for several hours thereafter, and are generally located in the most strained muscles. Cramps can have a variety of origins: some are food-related, others are not.

When training and competitions are done in hot weather, consider taking some savoury sports products. They will give you energy as well as sodium to compensate more for sweat losses.

Here is a brief questionnaire to help you find the cause of your cramps

YES NODid I drink enough before and during the activity? Did I take in enough minerals? Did I consume enough calories before, during and after the activity for the amount of energy that I burned up? Is my daily food intake balanced and suited to my workload? Do I manage stress well? (recuperative sleep, proper li-festyle, breathing)? Did I warm up or stretch well? Did I recover well between two sporting activities?

dairy products, sardines with bones,green vegetables, almonds

FOODS THAT ARESOURCES OF CALCIUM

fruits, vegetables, dried pulses

FOODS THAT ARESOURCES OF POTASSIUM

dried pulses, whole grains, nuts, almonds

FOODS THAT ARESOURCES OF MAGNESIUM

PICK CERTAIN FOODS OVER OTHERS TO AVOID CRAMPS

Our

!tips

28

HYDRATE WELL TO AVOID CRAMPS

At the very least, in average weather conditions (15 to 20°C), you need to drink 500 ml per hour of sporting activity. When it’s very hot, and your sporting activity lasts a long time, this volume can be largely exceeded.

Sports drinks must meet the following requirements:

(1) Antioxidant Gel is a source of vitamin E and zinc, which contribute to protecting cells against oxidative stress. (2) Antioxidant Hydrixir® is a source of vitamin C and zinc, which contribute to protecting cells against oxidative stress

LIQUID ANTIOXIDANT GEL

ANTIOXIDANT(1) GEL is an energy gel specially designed to meet the specific nutritional needs of athletes during sporting activities, by providing: • carbohydrate energy, • vitamins B6 that contribute to reduce fatigue • antioxidants vitamin E and zinc, • calcium and magnesium that contribute to normal muscle function.

Directions for use: Take 1 LIQUID ANTIOXIDANT GEL a few minutes right before starting the sporting activity, then during if necessary.

Depending on the duration and intensity of the sporting activity, hydration could be bolstered by a few energy supplements such as ANTIOXIDANT GEL.

Isotonic and non-acidic (neutral pH)

Contain calcium and magnesium, which contribute to normal muscle function

Contain minerals, mainly sodium (salt). The hotter it is, the more you’ll sweat, the more salt your sports drink should contain

Contain a caloric load suited to weather conditions(add more sugar if it’s cold, because the body consumes more calories when protecting you against the cold)

The drink should ideally be at a temperature between 12° and 17°C. Never drink icy cold drinks.

01

02

03

04

05

06





NEWFORMULA

HYDRATINGPERFORMING

+

NOCOLORINGS

NOCONSERVATIVES

NONACIDIC

NATURAL FLAVOURS

29

DIGESTIVE ISSUES

Definition: Digestive issues during a sporting activity are frequent among some athletes: nausea, acid reflux, vomiting, disruptions in the digestive tract… These issues could affect the upper (stomach) and/or lower gastrointestinal tract (intestines). These issues would be responsible for over 50% of those dropping out of long distance events.

The various causes:

• blood redistribution: during a sporting activity, blood flow increases to the muscles that have a higher need for oxygen, to the detriment of the GI tract. By way of example, at 70% of VO2 max., at the intestinal level blood flow decreases by 80%.

• nerves: the stress of a competition and the waiting time before the start promote digestive issues. There is a direct link between our emotions, our brain and our guts.

• eating habits: improper nutrition and hydration could give rise to acid reflux and digestive disorders.

• leaky gut syndrome: the intestines let large molecules and bacteria through the more permeable parts of the intestinal wall. As they penetrate into the body, these molecules also cause fatigue, tendinitis, decreased immunity, etc.

• shock waves: the shocks from striking the ground, in sports such as running, weaken the intestinal wall. • certain medications: nonsteroidal anti-inflammatory drugs. These medications reduce the blood flow to the stomach and can exacerbate exercise-related problems.

STACK THE ODDS IN YOUR FAVOUR

• During your training outings, gradually increase the intensity of your activity. Don’t start by going too fast, and don’t

do an intense session without warming up.

• Do not wear training outfits that are too tight. • During the last few days before an event, without completely altering your eating habits, limit certain foods to

promote digestive comfort. This is the case, for instance, of fatty meats, cooked fats, excessive fibres, legumes and dairy products (depending on personal tolerance).

• The last meal before a sporting activity: the “three-hour rule” is not always effective insofar as digestion of food takes longer. There are products suitable for sporting activities, such as GATOSPORT®, which ensure digestive comfort.

• Dehydration could promote the alteration of the intestinal mucosa by reducing blood volume. Consequently, the best solution is to regularly drink 1 or 2 mouthfuls of sports drink. Likewise, at each training session, taking an isotonic sports drink helps maintain limited blood flow to the intestines and feed the intestinal cells.

• During the sporting activity, drink an isotonic drink that’s not too cold, and that you have tested during your training. Avoid fizzy drinks. The OVERSTIM.s® drinks were designed to avoid these discomforts as much as possible. Isotonic, designed without citric acid or preservatives, their quality is assured.

• Chew your food and bars well during the sporting activity, as digestion starts in the mouth. • Drink 1 or 2 mouthfuls of water after each gel.

While

Training

2/3 days

BEFORE

DURINGthe sporting activity

30

5/ NUTRITION PLANS

31

ROAD CYCLING

BEFORE THE RACE

DURING THE RACE

drink 1 or 2 mouthfuls AT THE START AND EVERY 10 MIN.

To supplement, take a few OVERSTIM.s® energy bars.

ANTIOXIDANT HYDRIXIR®*Sports drink for physical exertion lasting less than 3 hrs

AFTER THE RACE

RECOVERY DRINK drink 50 cl AS SOON AS THE RACE IS OVER

*Source of vitamin C and zinc, which contribute to protecting cells against oxidative stress **Source of vitamin E and zinc, which contribute to protecting cells against oxidative stress

ANTIOXIDANT* MALTO® drink 1.5 L of water every day + 150 g of ANTIOXIDANT* MALTO® spread throughout the day.

GATOSPORT®eat 1/3 to half a GATOSPORT®

D-3 to D-1: Energy reload

1H BEFORE THE START: Last energy-packed and easy-to-digest meal

ANTIOXIDANT** GEL JUST BEFORE THE START

Alternate between 1 ENERGIX® and1 ANTIOXIDANT** GEL

EVERY 45 MINUTES TO 1 HOUR

COUP DE FOUET® orRED TONIC SPRINT AIR®

1 COUP DE FOUET® or 1 RED TONIC SPRINT AIR®

FOR TOUGH SECTIONS ANDTO FINISH STRONG

ENERGIX® and ANTIOXIDANT** GEL

32

CYCLING

BEFORE THE EVENT

DURING THE EVENT

AFTER THE EVENT

ANTIOXIDANT* MALTO®

GATOSPORT®


Take a few OVERSTIM.s® energy bars or 1 MIX FRUITS to switch up textures. To avoid a sugar overload, try the OVERSTIM.s® savoury range.

drink 1.5 L of water every day + 150 g of ANTIOXIDANT* MALTO® spread throughout the day.

eat 1/3 to half a GATOSPORT®





Alternate between 1 ENERGIX® and1 ANTIOXIDANT** GEL

EVERY 45 MINUTES TO 1 HOUR

COUP DE FOUET® orRED TONIC SPRINT AIR®

1 COUP DE FOUET® or 1 RED TONIC SPRINT AIR®

FOR TOUGH SECTIONS ANDTO FINISH STRONG

ENERGIX® and ANTIOXIDANT** GEL

LONG DISTANCE HYDRIXIR®Sports drink for physical exertion lasting more than 3 hrs.

RECOVERY DRINK drink 50 clAS SOON AS THE RACE IS OVER

33

MTB

BEFORE THE EVENT

DURING THE EVENT

AFTER THE EVENT

COUP DE FOUET®

or CAFEIN’GEL Also interesting for night-time sections FOR TOUGH SECTIONS

RECOVERY DRINK drink 50 cl AS SOON AS THE EVENT IS OVER

AMELIX® BAR AS AN ENERGY SUPPLEMENT



GATOSPORT®








34

CYCLO-CROSS

BEFORE THE EVENT

AFTER THE EVENT

ANTIOXIDANT GEL** JUST BEFORE THE START

WARM-UP DRINK drink regularly and in small amounts

LAST HOUR BEFORE THE START: Preventive hydration and energy maintenance

RECOVERY DRINKdrink 50 cl AS SOON AS THE EVENT IS OVER



GATOSPORT®





35

BICYCLE TOURING

BEFORE THE SPORTING ACTIVITY

DURING THE SPORTING ACTIVITY

SPORDEJ®3 to 6 scoops of SPORDEJ® BEFORE THE OUTING: Energy snack

ANTIOXIDANT**FRUIT’N PERF eat 1 FRUIT’N PERF

TOUTES LES HEURES

*Source de vitamine C et de zinc qui contribuent à protéger les cellules contre le stress oxydatif**Source de zinc qui contribue à protéger les cellules contre le stress oxydatif



36

BMX - ENDURO

3 to 6 scoops of SPORDEJ® or 1/3 a GATOSPORT®

LAST MEAL BEFORE THE STARTSPORDEJ®

orGATOSPORT®

COUP DE FOUET®

or CAFEIN’GEL5 MINUTES BEFORE THE START

WARM-UP DRINK drink regularly and in small amounts LAST HOUR BEFORE THE START

*Source of vitamin C and zinc, which contribute to protecting cells against oxidative stress

ELITE RECOVERY DRINK drink 40 - 50 cl AS SOON AS THE SPORTING ACTIVITY IS OVER

BEFORE TRAINING

AFTER EACH EVENT

BEFORE THE START

Nutritional guide by the OVERSTIM.s® brand, edited by DIETE SPORT France, limited liability company governed by a Board of Directors and a Supervisory Board, whose headquarters are located at Plescop (F-56890), Espace d’activité Tréhuinec, registered with the Business and Trade Registry of Vannes under no. B323784140. Non-binding documents and photographs. Except typographical errors. Any full or partial reproduction in France or abroad is prohibited considering the legal provisions in force relating to artistic and intellectual property. Photo credits: Tristan Shu, Pedalier, Photopress, Peter Deconinck-Sofam, In-Yellow-L.Brun, Yves Mainguy, Claude Roig: www.velovelo.com, Erico d’Ario. For any information on the products, please contact: DIETE SPORT Espace Tréhuinec 56890 PLESCOP - Tel.: 02 97 63 82 61



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